Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
I hit a bw snatch within like 2.5 months of olympic lifting. Got a meet next week, so pumped.
Good luck! Powerlifting/weightlifting competitions are just pure awesome.
Some research suggests eating cooked foods = more calories. Raw food = less calories.
Interesting. Easy to believe.
I was wondering. I would enjoy something similar. I did something similar once with the "lifter" of the gym and he only said I had "good form" and that I should try the Smith.
I need a foam rolling for dummies and it has to be a 5 to 10 minute routine MAX. This goes for stretching, too - you start researching "stretching" and you find 6,000,000 stretches where you probably need 5. I can't even fuck with Youtube and foam rolling - 3,100 results.
What are you trying to stretch?
yes. i developed an awful aching in my hip flexors over time and couldn't squat more than 135 without pain. one day it just hit me that i should roll those out and see if it helps. instant healing no pain when squatting. i just roll for maybe 5 minutes tops every day to get loose, do a little jump rope mixed in and helps tremendously.
This is me. I need to get some foam rollers asap then.
i have one but i never have the patience to get down to it. maybe i shall..
I went in expecting this but wound up with some useful info instead.
I also need this... specifically adductors, abductors, and IT band.
jarude: She'd float at least a couple boats who browse the Athletic Women thread.
Joe DeFranco's Agile 8
...here is an extremely simple & practical routine that athletes (or “average Joe’s”) can perform everyday. I like this routine because it only takes 7-10 minutes and it can be done at home or at the gym. (All you need is a foam roller and a tennis ball…if you don’t have these two inexpensive tools; I highly recommend you go get them!)
#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.
#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.
#3 – Glute/Piriformis Myofacial release w/ static stretch
#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down.
*The video below demonstrates exercises 4-7. Make sure you really focus on achieving a big range of motion with all these exercises. Don’t just go through the motions!
#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.
Agile 8 is good, I do some of them minus foam rolling and it has help tremendously get deeper in the squat.
tbh though, sometimes barbell work (that is, movements with just a barbell) can increase mobility as well as foam rolling/SMR/static stretching. As in OHS/front squatting a barbell repeatedly if you have mobility issues that prevent youfrom hitting a deep squat etc.
Although for a complete novice lifter I'd be hesitant to recommend this, but for a dude squatting 2-300lbs to parallel, I think some wiggling around with a barbell on their back isn't going to destroy them.
This, plus good mornings for your hammies.
For a while I could only bend down low enough to touch my knees. One session of really heavy RDLs and I could get my palms to the floor.
Hung over speed deadlifts today, gonna throw up errywhere.
Fucking ruined my lower back doing 3x370 today DL's. first 2 were just fine but the last one was all back and I think I pulled something.
Also, why am I 5 lbs heavier but lifting less all around then I was 1 year ago?
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